In today's fast-paced world, entrapped in the snare of sedentary lifestyle, the rhythm of life often becomes frenetic, making the quest for vitality and sound health paramount. However, in the pursuit of holistic wellness, the ancient art of Surya Namaskar emerges as a beacon, intertwining the realms of physical fitness, mental rejuvenation, and spiritual vitality. This revered sequence of twelve yoga postures, known as the Sun Salutation, not only pays homage to the celestial source of life, the sun, but also stands as a conduit for nurturing health, vitality, and inner balance.
What Is Surya Namaskar?
Surya Namaskar, often known as Sun Salutation, is a prized yogic practice that involves a sequence of twelve yoga postures or asanas. Rooted in ancient Indian traditions, each posture in this sequence is intricately linked to solar energy, symbolizing reverence for the sun, a vital source of life and vitality in many cultures.
This sequence comprises a blend of forward and backward bending poses, providing a comprehensive workout for the entire body. It involves synchronized movements with controlled breathing techniques, making it a holistic practice that nurtures the body, mind, and spirit.
Also Read: Happy Pongal/Sankranti: How Offering Salutations To The Sun Boosts Wellbeing
When To Practice Surya Namaskar?
Surya Namaskar can be practiced at any time of the day; however, practicing it during sunrise is traditionally recommended. This time is considered auspicious as it aligns with the rising sun, symbolizing a fresh start and vitality. Additionally, the gentle sunlight during dawn offers a serene and conducive atmosphere for yoga practice.
Regarding the duration, the number of rounds of Surya Namaskar can vary based on individual fitness levels, time availability, and experience. Beginners may start with a few rounds, gradually increasing as they become more comfortable. Ideally, practicing 12 rounds (one set of twelve postures on each side) is considered a complete cycle for seasoned practitioners.
Also Read: Tadasana In Yoga: Uses, Benefits and The Steps To Do Mountain Pose
What Are The Twelve Amazing Asanas Of Surya Namaskar ?
The sequence of Surya Namaskar comprises twelve distinctive asanas (postures), each contributing to the flow and benefits of this practice. These twelve asanas, when practiced in a synchronized and continuous flow, compose the sequence of Surya Namaskar, fostering a holistic union of movement, breath, and mindfulness.
Pranamasana (Prayer Pose):
Begin the sequence by standing tall, with palms joined in prayer at the heart center, expressing gratitude and setting intentions.
Hasta Uttanasana (Raised Arms Pose):
Inhale deeply, lifting arms upward, arching backward gently, stretching the spine, and expanding the chest.
Hasta Padasana (Hand to Foot Pose):
Exhale and bend forward, bringing your hands down to touch the floor beside your feet and keeping your spine straight.
Ashwa Sanchalanasana (Equestrian Pose):
hale, stepping the right leg back into a lunge, keeping the left knee bent, head facing upward, and palms on the floor.
Dandasana (Plank Pose):
As you exhale, step the left leg back, aligning the body in a straight line, akin to a push-up position.
Ashtanga Namaskara (Eight Limbed Pose):
Gently lower knees, chest, and chin to the floor, maintaining the posterior elevated and elbows close to the body.
Bhujangasana (Cobra Pose):
Inhale, sliding forward and lifting the chest upward, resembling a cobra with the arms straight.
Adho Mukha Svanasana (Downward Facing Dog Pose):
Exhale, lifting hips and tailbone, forming an inverted V-shape with the body and heels reaching towards the ground.
Ashwa Sanchalanasana (Equestrian Pose):
Inhale, bringing the right foot forward between the hands, head facing upward, palms grounded.
Hasta Padasana (Hand to Foot Pose):
Exhale, bringing the left foot forward beside the right foot, and bend forward with hands touching the floor.
Hasta Uttanasana (Raised Arms Pose):
Inhale, raising your arms upward, arching backward gently, stretching the spine and expanding the chest.
Pranamasana (Prayer Pose):
Conclude the surya namaskar by returning to the starting position, standing tall with palms joined in front of the heart, and expressing gratitude and unity.
Health Benefits Of Surya Namaskar
Improves Flexibility And Posture:
Surya Namaskar involves a sequence of twelve yoga asanas that gently stretch and flex various muscles, enhancing overall flexibility and promoting better posture. Regular practice can alleviate stiffness and promote better alignment.
Increases Strength:
Each pose in Surya Namaskar engages different muscle groups, leading to improved strength and toning of the arms, legs, back, and core. It helps build muscle endurance and contributes to a more sculpted physique.
Promotes Cardiovascular Health:
The dynamic flow of Surya Namaskar stimulates blood circulation, providing a cardiovascular workout. This practice elevates the heart rate, supports heart health and improves overall circulation in the body.
Relieves Stress:
The combination of controlled breathing and mindful movements in Surya Namaskar aids in reducing stress and anxiety and promoting mental clarity. It helps calm the mind, foster relaxation, and enhance focus and concentration.
Boosts Energy and Vitality:
Regular practice of Surya Namaskar revitalizes the body, increasing energy levels and combating fatigue. It creates a sense of rejuvenation and vitality, promoting a feeling of overall well-being.
Conclusion:
Surya Namaskar stands as a holistic practice, intertwining physical fitness with mental and spiritual well-being. Embracing this ritual not only offers physical vitality but also nurtures harmony between body, mind, and spirit, fostering a balanced and fulfilled life.
References:
- Insights on Surya namaskar from its origin to application towards health - By L. Prasanna Venkatesha,∗ and S. Vandhanab
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/
- Surya Namaskar: A way to Healthy Life - Paresh D. Trevadi
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Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
